The Body Shop: Bare Feet

Strength train shoeless to prevent injuries.

Barefoot running is a hot topic in running circles these days. Even if you have no intention of ever parting with your cushy soles, you'll still benefit from shoeless strength training. Barefoot training develops the muscles of the toes, midfoot, heel, and ankle—26 muscles in all—that get a free ride in kicks. "Foot muscles can atrophy if you're in shoes all day long," says Stephen Pribut, a podiatrist in Washington, D.C. Strengthening your feet and ankles enables the rest of your running parts—knees, hips, and back—to function their best and reduce injury risk. So after you run, slip off your shoes and socks and do a few simple exercises—calf raises, jumping jacks, balance on one foot—to warm up. Then try this barefoot training routine recommended by Pribut.

WOBBLE BOARD BALANCE

Works feet, shins, calves; prevents shinsplints, Achilles strain

Place both feet on the board. Rock forward and back. Work up to 30 seconds of continuous wobbling. Take a break. Then rock side to side (above). Work up to 30 seconds. When this feels easy, combine these exercises to move the board in a circular motion.